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Cooking With Ease

by Nancy Callinan, MA, OTR, CHT

Whether you find cooking a joy or a chore, it shouldn’t be a pain. Arthritis can present many challenges in the kitchen, whether you struggle to open cans and containers, find it difficult to grip the tools you need, or are simply unable to stand at the stove for long stretches of time because of pain in your knees or hips. If you’re ready to call for takeout most nights because you can’t handle the pain and fatigue of preparing a meal, you may need to rethink your kitchen strategy. Preparing a meal at home can be pain-free if you make a few changes to the way you cook and prepare food. These tips and techniques will help you get back in the kitchen.

Shopping strategies

Easier dinner preparation starts at the supermarket. To save yourself a few steps at home, take advantage of foods that are washed, sliced, and ready to use. Some items to look for include the following:

• In the produce section, find bagged, washed salad greens or salad mixes, shredded coleslaw mix, and sliced mushrooms.
• At the salad bar, select your favorite chopped, washed vegetables.
• In the center aisles, look for cans of diced tomatoes and jars of minced garlic.
• In the dairy aisle, choose shredded, sliced, or cubed cheese.
• In the meat department, look for meat that’s already cut up, such as stew meat, chicken tenders, and kabob meat. Don’t be afraid to ask someone behind the meat counter to cut up a piece of meat for you while you do the rest of your shopping.
• In the deli or freezer section, you can find cooked rotisserie chickens, frozen stuffed chicken breasts, and frozen meatballs.

Organization

You don’t have to spring for a complete kitchen remodeling to reap the benefits of a more ergonomic kitchen. Investing in a few practical gadgets and updating your storage methods can make your kitchen a much more comfortable place.

Start by rethinking the way you store things in your kitchen. Move the equipment and tools you use most frequently to storage spaces at waist-to-eye level, where you can easily access them without bending or reaching. Relocate any heavy gear and supplies that you don’t use often to lower cupboards and drawers, saving higher spots for lightweight items. Consider adding hooks near the stove to store your most frequently used pots and pans.

Look for gadgets that can help minimize reaching and stretching. Pullout shelves make it easy to find kitchen equipment located in the back of your cabinets. Adding a turning shelf such as a lazy Susan to your cupboard allows you to easily access items that would otherwise end up in the back of your cabinet. Consider investing in a cart on wheels for your kitchen so you can easily transport items around your cooking space.

This is also a good time to try out any energy-saving electric tools you have. Adding ingredients to the bowl of a stand mixer is much easier than trying to grip a hand mixer while adding items. Pack up your manual can opener and use an electric one instead. If you have an electric knife, see if it makes it easier to slice meat and bread. You may have labor-saving tools that you simply don’t think about using because they’re not a part of your everyday routine.

Consider the weight of your dishes, pots, and pans. If they’re heavy and unwieldy, it may make sense to invest in a lighter set, or perhaps just a few lighter pieces for everyday use.

If you buy ingredients in bulk to save money, consider dividing them into smaller storage containers that are easier to lift and handle. When you’re shopping for storage containers, choose ones that are easy for you to use. Look for easy-open lids and zipper closures to minimize strain on your fingers.

Cooking school

When you first learned how to cook, dealing with joint pain might not have been something that you even considered. If you started cooking in your pre-arthritis days, take a minute to evaluate your kitchen techniques. It’s likely that a few simple changes could make meal preparation less painful.

• Instead of grabbing plates with your fingers and thumb, use your open palms to hold and lift plates. (See an illustration.) It may be second nature to grab a plate or bowl with your fingers, but rethinking your grip can take the pressure off painful fingers and thumbs and put it instead on larger, stronger joints that can better handle the job.
• Instead of holding your knife like a table knife when you cut and chop, wrap your hand around the knife’s handle as though you’re holding a dagger. (See an illustration.) When you hold your knife like a dagger, you can push on the knife with both hands using a rocking motion, easing up the pressure on your thumbs and wrists.
• Instead of holding utensils in your fingers while stirring and cooking, grip them with your palm. (See an illustration.) When you grip the utensil in your palm, your upper arm does the work of stirring, putting less stress on the wrist, thumb, and fingers.
• Instead of standing as you chop vegetables or roll out piecrust, pull a chair or stool up to the counter and do your prep work sitting down. Minimize the amount of time you spend standing at the counter or stove, and take a seat whenever you can.
• Instead of stretching or stooping to reach the countertop, switch to a work area that’s more comfortable. If you’re constantly straining, leaning, or bending while you’re in the kitchen, it’s no wonder cooking is a pain. Do most of your prep at a surface that’s a comfortable height, such as the kitchen table or a rolling island.
• Instead of lifting pots, pans, and cooking containers with one hand, always move heavy cookware with both hands. Invest in good-quality oven mitts or potholders, and make a point to be a two-handed cook. Hold both sides of a pot when lifting it from the stovetop and use both hands to pull dishes out of the oven. Try sliding a pot down the counter or onto another burner instead of lifting it up to move it.
• Instead of scrubbing away at dirty baking dishes, give yourself a head start on cleanup. Line cookie sheets with parchment paper and baking dishes with foil before you bake on them. Simply throw away the liner when you are done.

The right tools for the job

Sometimes having the right utensils can make all the difference. The tools described below can help you save energy and protect your joints.

Last Reviewed on March 23, 2011

Nancy Callinan is Manager of Hand Therapy at TRIA Orthopaedic Center in Minneapolis, Minnesota.

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